Even though I’ve been a runner for years, as I make my post-hip surgery return, I’m choosing to approach running with a beginner’s mindset.
Case in point: I just scheduled a shoe fitting to make sure I’m starting off on the right foot (literally!). It’s amazing how much the right pair of shoes can make or break your running experience — and it’s a great reminder that small, intentional steps matter when you’re starting or starting over.
So, whether you’re brand new to running or coming back after some time away, here are five key things to remember as you find your running rhythm.
Fit Five Friday: 5 Key Things to Remember as a New (or Returning) Runner
Start Where You Are
It’s easy to compare your current pace or distance to where you used to be or to what you see others doing but remember comparison is the thief of joy! Your journey right now is different — and that’s okay. Meet yourself where you are, and trust that every run, no matter how short or slow, is progress.
Consistency Beats Intensity
When the motivation kicks in, it’s tempting to do too much too soon. But the truth is, consistency will get you further than intensity ever will. A few easy run/walks each week will build a stronger foundation than one big effort that leaves you sore (and regretting your choices). Show up regularly — that’s where the magic happens.
Recovery Is Training, Too
Rest days, mobility work, stretching — they’re not “extras,” they’re part of the plan. Your body needs time to adapt, and that’s perfectly normal. Listening to your body is one of the best skills any runner can develop.
Celebrate the Small Wins
That first run? Celebrate it. The first time you run a full mile without stopping? Celebrate that, too. Progress doesn’t always come in leaps — sometimes it’s in the quiet, steady steps that remind you you’re moving forward. The small victories build momentum, so give yourself credit often.
Keep It Fun
If it’s not fun, what’s the point, right?! Discover or rediscover all there is to love about running — the fresh air, the time to think, the feeling of strength in motion. Try new routes, new playlists, or even seek out new running buddies. The more fun it feels, the more you’ll want to keep going.
No doubt that for me getting back into running with a beginner’s mindset will be humbling, but it’s also refreshing. I’m looking forward to the freedom in starting again, in letting go of old expectations, and simply focusing on the joy of moving forward. Whether you’re returning like me or just beginning your journey — remember, every run is a new start.
What advice would you give to a new ore returning runner?
Welcome to Fit Five Friday!
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